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Dates vs. Meatball — In-Depth Nutrition Comparison

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How are dates and meatball different?

  • Dates are higher in potassium; however, meatball is richer in vitamin B1, vitamin B12, copper, phosphorus, choline, folate, iron, and zinc.
  • Daily need coverage for vitamin B1 for meatball is 74% higher.
  • Dates contain 4 times more potassium than meatball. While dates contain 656mg of potassium, meatball contains only 180mg.
  • Dates have less sodium.
  • Meatball has a lower glycemic index (0) than dates (42).

Dates, deglet noor and Meatballs, meatless are the varieties used in this article.

Infographic

Dates vs Meatball infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +264.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +275%
Contains more IronIron +111.8%
Contains more CopperCopper +242.7%
Contains more ZincZinc +520.7%
Contains more PhosphorusPhosphorus +454.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3360%
Contains more Vitamin B1Vitamin B1 +1703.8%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B6Vitamin B6 +21.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +310.5%
Contains more CholineCholine +1303.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Dates Meatball DV% diff.
Vitamin B1 0.052mg 0.938mg 74%
Vitamin B12 0µg 1.5µg 63%
Copper 0.206mg 0.706mg 56%
Phosphorus 62mg 344mg 40%
Protein 2.45g 21g 37%
Polyunsaturated fat 0.019g 4.666g 31%
Fructose 19.56g 24%
Sodium 2mg 550mg 24%
Carbs 75.03g 8g 22%
Choline 6.3mg 88.4mg 15%
Folate 19µg 78µg 15%
Potassium 656mg 180mg 14%
Iron 1.02mg 2.16mg 14%
Fiber 8g 4.6g 14%
Zinc 0.29mg 1.8mg 14%
Fats 0.39g 9g 13%
Vitamin B2 0.066mg 0.213mg 11%
Manganese 0.262mg 11%
Vitamin E 0.05mg 1.73mg 11%
Vitamin B3 1.274mg 2.5mg 8%
Magnesium 43mg 18mg 6%
Saturated fat 0.032g 1.425g 6%
Monounsaturated fat 0.036g 2.188g 5%
Calories 282kcal 197kcal 4%
Selenium 3µg 0.8µg 4%
Vitamin B6 0.165mg 0.2mg 3%
Vitamin B5 0.589mg 0.5mg 2%
Vitamin K 2.7µg 0µg 2%
Calcium 39mg 25mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 3.4g N/A
Sugar 63.35g 1.25g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more CarbsCarbs +837.9%
Contains more ProteinProtein +757.1%
Contains more FatsFats +2207.7%
Contains more WaterWater +182.5%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +5977.8%
Contains more Poly. FatPolyunsaturated fat +24457.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.